tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger70199999tag:blogger.com,1999:blog-4447249123519658347.post-8022545976623110932013-10-24T17:29:00.002+02:002013-10-25T04:06:23.930+02:00Guestpost - Adelfo Cerame: "I am Back!" Training, Nutrition & Future Bodybuilding Plans. Plus: New Training Videos!Note: Adel and Adelfo are not one and the same person. Adel is the guy behind the SuppVersity. Adelfo Cerame is the wheelchair BB who has documented his past contest preps here.
My Progress and back development this off-season
Author: Adelfo Cerame Jr., Wheelchair Pro Bodybuilder
I’m Back! "I", that's me, Adelfo Cerame and "back" means - at least for now "Just for today…" but who knows Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48537890966346280472013-05-16T16:20:00.001+02:002013-05-16T16:20:30.319+02:00Adelfo Cerame: Building Your Back - An RPE Based Focus Routine. Plus: The No-Bake Pina Strawberry Cheesecake
Adelfo's triceps training may be too simplistic to fill a whole blogpost with it, but it's easy to see that it works. You want more details? Then skip to his introductory paragraph right below the "plug" for today's installment of the Science Round-Up
Angelina Jolie's double mastectomy is still all over the news. Reason enough to address her decision to rely on a gene essay and get her breast Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29874466986774558842013-05-02T16:15:00.000+02:002013-05-03T06:05:55.292+02:00Adelfo Cerame: Simple Recipes to Go With a Sensible Diet. A Practical Follow Up on the "Beach Ready Program"
Adelfo's latest pictures... believe it or not - after the Jr. Bacon Cheeseburger ;-)
With the last installment of his blogpost series here at the SuppVersity in the back of your heads, you should actually have a decent idea of
how to train and split your macros to get "beach ready" in time. There is yet one
thing of enormous practical importance that did remain somewhat in the dark. Where doAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25093914336021675992013-04-18T17:38:00.000+02:002013-04-18T18:39:54.209+02:00Adelfo Cerame's Beach Ready Program: A Blueprint to Shed The Winterfat in Time. Sample Workout + Diet Guide
The beach season is almost at the ready... what about you?
It's another of those "every other Thursdays" and after realizing that even after months of the same routine not everyone out there has gotten that these are the days, when Wheelchair IFBB Pro Adelfo Cerame is doing the lion's share of the work here at the SuppVersity and I (=Adel) am just editing the stuff Adelfo shot me via email Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18803812749167848572013-04-04T19:37:00.000+02:002013-04-05T09:15:25.915+02:00Adelfo Cerame - Prelude to the Off-Season: "If I can Make the Improvements I'm Striving For, I Can Be Competitive!"
It's not only unlikely, but probably totally counter-indicated to try ans stay in (near-)contest shape during the off season (suggested read: "Scientific Bodybuilding Coverage")
Good news first! Despite the fact that Adelfo is probably not going to compete again before next year, his bi-monthly blogposts will keep coming. As you are going to learn in today's installment Adelfo believes in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-1093680863045132012013-03-22T17:39:00.001+01:002013-03-22T17:42:49.357+01:00Adelfo Cerame - Finally a PRO: How I Won My IFBB Pro Card. Plus: SHR Audio Interview & All the Details About Adelfo's Nutrition & Training Regimen Before the Show
Adelfo at the NPC Sunshine Classic/Wheelchair Nationals '13
In case you missed the live show yesterday, you should by now have had the chance to listen to the podcast of yesterday's SuppVersity Science Round-Up Special in honor of Adelfo Cerame Jr.
If you did, you may have noticed that we talked a lot about the prep, about dieting and training in general, but did not really get to the contestAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83973672483517311752013-03-07T16:45:00.000+01:002013-03-07T16:45:15.774+01:00Adelfo Cerame - 11 Days Out & Looking Back: 2012 vs. 2013, Things I Made Different & Things That Made a Difference
2013 ain't 2012: Different diet, different training, different macros, different physique... different placing!?
I am not sure if all of you read yesterday's SuppVersity Exercise Science Quickie, but those who did have probably already told their boss that they don't need an extended lunch-break today to listen to the "Thursdaily" 1PM EST installment of the SuppVersity Science Round Up on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43876047960590018372013-02-21T17:20:00.001+01:002013-02-21T17:23:18.036+01:00Adelfo Cerame - Staple Moves for Stable Gains: My Favorite Exercises and Your(?) Favorite Mistakes
While this installment of Adelfo's SuppVersity guest posts actually deals with the "optimal" exercises and form - I personally would say that physique-wise Adelfo is likewise on a good way towards achieving a form or rather overall physique even the most critical judges will have a hard time to ignore on the upcoming 2013 Wheelchair Nationals in March (learn more at wheelchair-bodydbuilding.comAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82063058383704607302013-01-31T16:57:00.000+01:002013-02-03T14:45:22.418+01:00Adelfo Cerame: Intermittent Carbohydrate Modulation as a Stepping Stone Towards an Anatomy Chart Physique
Adelfo's goal is to look like an anatomy chart. Now, I don't know about you, but I have seen dozens of anatomy charts that reveal less details of the human physiology than this side-shot which was taken only three days ago.
If you read the headline of today's SuppVersity article, first, you will already know that this is not day 4 of the SuppVersity Exercise Science Week, but (finally) anotherAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-56443639626701757932013-01-03T16:21:00.004+01:002013-01-04T09:54:29.807+01:00Adelfo Cerame - After the Holidays: Energy Intake, Macros, Supplement & Training Regimen +Science Round-Up Preview
Neither the "high" carb intake nor the holidays did any harm to Adelfo's physique - on the contrary!
Things always seem to happen, when you least expect them. Actually I had today's SuppVersity post - a follow up on yesterday's post on the "anabolic" response to cardio before and after workouts almost ready, when "the bell rang" and Thunderbird told me that I had a new email from nobody else, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16680148336596246002012-12-06T16:41:00.001+01:002012-12-06T16:48:14.248+01:00Adelfo Cerame: Carbophobia a Thing of the Past - How a Love-and-Hate Affair Turned into a Productive Friendship
The very latest progress pictures from "Your's Truly"; Adelfo Cerame Jr. posted only a couple of hours ago on Facebook - I guess there is no doubt about the success he has with his old fiend and new friend - in "moderation" as he says ;-)
It's Thursday and about time for another update of "Your's Truly" Adelfo Cerame Jr. from the photo Adelfo posted on facebook earlier today (see image on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83975479429695702382012-11-22T16:47:00.000+01:002012-11-22T16:47:01.281+01:00Adelfo Cerame: Contest Prep Update on Turkey Day! Plus: Losing Fat W/ Intermittent Fasting & 200g Carbs/Day Works
When you look at these images yo will have to concede that Adelfo brings a better conditioning to the Thanksgiving table than many a competitor to the stage ;-)
In a way it's funny how the Internet has brought us all so close together and yet we still have so little in common, when we are not "on the line". I believe it was two weeks ago, when I almost missed my own radio show on Thursday, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5299112015950912782012-11-08T16:45:00.002+01:002012-11-09T12:00:04.937+01:00Adelfo Cerame - IIFYM Style: Making Your Diet More Flexible & More Effective. This is How it Works for Me!
Most previous rodent studies used the equivalent of several truckloads of aspartame to make sure the rodents would develop brain cancer. A recent study is different and although those three bottle may "fit your macros", you are probably reconsidering to consume this amount of Diet Coke on a daily basis after listening to today's installment of the SuppVersity Science Round Up on Carl Lanore'sAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3458720304450360042012-10-25T17:16:00.000+02:002012-10-25T17:16:00.176+02:00Adelfo Cerame: How to Manage Training & Nutrition Around a Busy Life. Plus: Science Round Up Sneak Preview
If there is a one body part, where Adelfo has really made awesome progress in the last months, it's his back - by the wa that's a different "back" than in "training back-to-back" of which you'll read in this installment of his now biweekly posts ;-)
It probably sounds strange, but last week I have really been missing Adelfo's update. Not because it's more work for me to write yet another Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13498388272851631252012-10-11T18:17:00.004+02:002012-10-16T21:03:00.554+02:00Adelfo Cerame - The New Routine: Complete 4-Day Workout Program. Plus: RPE Training Prescriptions Explained!
Adelfo is willing and in fact eager to learn and improve his "game" every day... and I guess that's also what makes him succeed in excelling his self every year!
I guess, you will already feel like being dried out with a whole week without news from "your's truly", Adelfo Cerame Jr, right? Don't worry no lengthy introductions on possible topics on the SuppVersity Science Roundup with "myAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34259877118962624302012-09-27T16:49:00.000+02:002012-09-28T04:47:20.027+02:00Adelfo Cerame - Three Months Bulk Wrap-Up + My Three Bulking Guidelines For Pre-, Post and Wendy's ;-)
Adelfo takes measure... as an aside: This picture goes to show you that the right (or wrong) light and posing can do much more (in this case harm, on the photos I usually post of Adelfo however good!) to your physique than any anabolic steroids and it works in minutes!
I guess I'll make it brief today and won't promise too much for the SuppVersity Science Roundup which starts, as usual,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62881570036600848112012-09-21T15:38:00.002+02:002012-10-16T21:03:19.575+02:00Adelfo Cerame - Ten Days to Mission Possible: Battle Plan for the 2013 Wheelchair Bodybuilding Season. Fasting, Eating, Training, Coaching, Counting, Sleeping & Prevailing
Adelfo's new contest prep coach Alberto Nunez (left part), Adelfo in the "on season" 2012 (right part)
I am deeply ashamed, but have to admit that I did not mention that yesterday's post on the "anabolic" effects of betaine was a last minute replacement for Adelfo Cerame Jr.'s weekly SuppVersity guestpost (click here to read the past installments). Adelfo has been quite busy lately and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-967197704719014282012-09-13T16:39:00.000+02:002012-10-16T21:00:58.522+02:00Adelfo Cerame Trains Mr. C. - A Trip to the Philippines: Avoid Falling off the Wagon + Get Back to the Grind, Afterwards
Image 1: Outstanding progress, right? And as you will learn in today's installment of Adelfo's SuppVersity posts Mr. the belly is melting although Mr. C. still does not like his veggies ;-)
Those of you who did listen to last Thursday's "SuppVersity Science Roundup" on Super Human Radio, will probably (and rightly so) have been missing almost all of the stuff I had announced, we would talk Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11397133185196719252012-09-06T17:22:00.000+02:002012-09-06T17:29:02.048+02:00Adelfo Cerame: My Fave 5 Intensity Techniques - Explode, Control the Negatives, Unleash the Neanderthal and Grow!
Most of you will be familiar with the structure of these posts, but for
the newbies: While I (=Adel aka Dr. Andro) write the introductory
paragraph, the actual post is nothing, but a "copy, paste and edit" job I
do on the textfiles my friend Adelfo Cerame sends me each week.
.abstand li { margin:20px 0px 20px 0px; }
Just a brief reminder to all of you, that ever since last week I am using Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75547432879404838442012-08-30T17:25:00.000+02:002014-07-26T13:17:45.700+02:00Adelfo Cerame: Intermittent Fasting Done My Way - How I Break My Fast, Plan & Time My Macros and Use Caloric Zigzagging & Re-Feeds on a LeanGains Inspired IF Regimen
Image 1: Intermittent fasting, breaking the fast, macronutrient ratios and timing, caloric zigzagging and refeeds - learn how it can be done, learn how Adelfo does it!
Today's thursdaily SuppVersity post by Adelfo Cerame starts with an advertisement... "What? I thought the SuppVersity was ad-free!"... I see you are shocked!? Well, actually it ain't a real ad anyway, it's more a plug and what'sAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31769382546848798992012-08-23T16:54:00.002+02:002012-08-24T06:31:58.537+02:00Adelfo Cerame: Wendler 5, 3, 1 for Wheelchair Bodybuilders, Eating for Size, 6lbs More + Photos '11 vs. '12 Off-Season
Image 1: A major problem with all comparison shots is that lighting and tanning make it difficult to judge appropriately even if you strike your poses as perfectly as Adelfo does...check out image 2 & 3 as well and judge for yourself - where have those 6lbs gone?
It's Thursday, my friends, and today neither Adelfo nor I have been slacking or busy, which means that it's about time for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32905470414712279812012-08-17T17:59:00.005+02:002012-08-18T07:40:41.510+02:00Adelfo Cerame: Training Day - Chest + Shoulders + Triceps! Includes Complete Workout Video + Exercise Descriptions
Image 1: You've waited long enough, now it's there Adelfo's latest training video!
I guess after seeing the "Meat-Ology: A Brief Glance at the Latest Data on The Link Between Red Meat, Cooking Techniques & Prostate Cancer" post you will have thought that you will never get to see how Adelfo Cerame Jr tears down the gym, right? Well, take today's earlier news as a SuppVersity Special and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47662122594177159912012-08-09T17:58:00.000+02:002012-08-09T19:11:54.358+02:00Adelfo Cerame: When The Paralympics are Calling You Better Keep Track of Your Progress... and Here's How!
Image 1: Rio's beauties are already waiting for Adelfo to lift them up, literally of course!
I guess a few of you will be laughing, when they read the introductory paragraphs of today's installment of Adelfo Cerame Jr's weekly SuppVersity guest post, but you should know better than to (mis-)take Adelfo's powerlifting plans for a joke. I am not sure if his physique is anywhere near optimal for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58333857707256841952012-08-02T17:02:00.001+02:002012-08-02T17:04:45.198+02:00Adelfo Cerame - Back From Vegas: Mr. C. Doesn't Like His Veggies! Plus: Chicken Breast, Broccoli and Beyond!
Image 1: It's odd, this picture was taken before the pre-judging at the Wheelchair Championships and as Adelfo rightly pointed out in an email to me, he looks way better on those pics than during the contest..
He is back from Vegas! Neither robbed nor bankrupt and with a whole bag of thrilling experiences at and around the Myotropics booth at the 2012 NPC USA Bodybuilding, Figure, Men's and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74731468585149291802012-07-26T16:53:00.000+02:002012-10-04T04:46:09.152+02:00Adelfo Cerame: Viva Las Vegas! Or, How to Get Shoot Ready, When You are Caught Red-Handed on a Bulk ;-)
Image 1: These are (from left to right) Tommy Reynolds, Adelfo Cerame, Francine Sablan and, of course, Myotropics Physique Nutrition CEO Vince Andrich. While this photo shows the three of them, when Adelfo signed his sponsorship contract, you can meet all three of them, as well as David "Lambo" Lamb, Raymond Querido and Ian Lauer, fellow Myotropics Physique Athlete's at the company booth at theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44255738761861054302012-07-19T18:25:00.001+02:002012-07-26T16:39:11.965+02:00Adelfo Cerame & Mr C: A Basic Workout + Nutrition Plan for Average Joes Trying to Get Stronger, Leaner & Healthier
Image 1: Don't worry, since this is a new series, you will soon know who "Mr C" is ;-)
I assume you will be wondering about the title, right? "Adelfo Cerame & Mr C"? Who the f*** is 'Mr C'?" Well, I guess you will have to read the whole post to find out who this mysterious rookie is, but before you do so, I just want to point out that I was really happy that so many of you took the chance,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82763161737542854652012-07-12T16:19:00.000+02:002012-07-12T16:20:20.871+02:00Adelfo Cerame: Is Intermittent Fasting 'Bulk-Compatible'? Plus: Adelfo's 3-Months Intermittent Bulking Plan With Macronutrient Ratios, Meal-Timing and Sample Plan
Image 1: " Goodbye and take care Mr. Abs! Until we see each other again in a couple months." *Bwahahaha* ... if you can't believe what you just read, I suggest you read the rest of Adelfo's guestpost, as well!
After last week's life-extending, stress-reducing meditation break (see "Chronically Fatigued? Take a Meditative Timout")... well, sort of. SuppVersity guest lecturer Adelfo Cerame Jr isAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31509214099306556272012-06-28T18:12:00.000+02:002012-06-28T18:13:08.342+02:00Adelfo Cerame - After the Wheelchair Nationals (+Video!): Another Lesson Learned, Thousands Yet to Come!
Video 1 (click to play): Adelfo Cerame Jr, at the Wheelchair Championships 2012; posedown for the overall
I guess most of you will have heard it already. Adelfo won the title at the Wheelchair Nationals (I had expected nothing else), but came off second best - at least in the eyes of the judging panel - in the posedown for the Overall (see video 1). Allegedly, this was not the best Adelfo we Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-61724003390847543532012-06-14T17:06:00.000+02:002014-07-17T08:27:42.435+02:00Adelfo Cerame - R2WC: My Pre-Contest Supplement & Diet Regimen. Plus: Dr. Andro @ Quantum Physiques Radio
Image 1: That's what I call a Quantum Physique ;-)
I want to use Adelfo's blogpost today for a brief announcement, which is not exactly related to our common friend and soon to be pro wheelchair bodybuilder. Some of you will probably already have seen the link on the SuppVersity facebook page, the rest of you can just click here if you are not already fed up reading my stuff and believe you Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-2687115896446083632012-06-07T16:58:00.003+02:002012-06-07T17:01:25.284+02:00Adelfo Cerame RtWC12: Shoulder Your Weaker Body Parts! Bring Up Those Lagging Delts - Exercises, Splits, Routines
Image 1: After his 2nd place at the Nationals, Adelfo wanted to bring up his rear delts and although the lighting does not really do him justice, he made use of the weeks between the Nationals (right) and the USA (left) and filled up considerably.
It is more than 3 months ago that Adelfo and I have been talking about ways to bring up his somewhat lagging delts (if you could even say that thereAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88251122366571543862012-05-24T17:07:00.001+02:002012-05-24T17:07:24.005+02:00Adelfo Cerame - Road to Wheelchair Championships: Don't Let Red Flags and Banana Skins Stop You!
Image 1: I don't see that chair. I see an amazing physique, a great friend and an outstanding competitor!
I have alway been looking up to Adelfo Cerame Jr. - ever since I first heard his voice on my friend Carl Lanore's radio show, Super Human Radio. "That's a true super human, this guy!", that's what I thought; and this has not changed, now that we know each other for almost a year and I am Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49609140768692813602012-05-17T17:14:00.000+02:002012-05-17T18:53:31.576+02:00Adelfo Cerame - RtWC: 5 Tricks to Ignite Your Competitive Nature and Attain Things You Never Thought Possible
Image 1: Hard to imagine, but this man was not born with outstanding abs and even believed it was "not in his genes" to attain a physique like this.
I don't know if you have noticed, but our common friend Adelfo is stepping up his game. I can still remember when it took him a week to come up with an article which still needed way more than just some superficial editing. These days however, he Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25397319335564810822012-05-10T16:24:00.000+02:002012-05-11T15:41:45.346+02:00Adelfo Cerame Road to Wheelchair Championships: Enough of This Bulking, It's About Time to Peal the Skin!
Image 1: One thing Adelfo shares with many other trainees of his caliber is his desire to be in contest shape 365, 24/7 - but let's face it, if he looked like on this picture (4-days out before Florida), now, he would be in serious trouble.
One of the most difficult decisions, when it comes to dieting is to determine the timepoint, when one cycle ends and another begins. It is simply notAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58788903001632409422012-05-03T16:34:00.000+02:002012-05-04T08:03:52.460+02:00Adelfo Cerame Road to Wheelchair Championships: Total Exhaustion Never Felt so Good! Plus: Huge Video Special!
Image 1: This physique was built on medium volume, high intensity workouts. So, how will it react to ultra high volume, medium intensity training? Go ahead and read how Myotropics Physique Athlete Adelfo Cerame Jr felt after the first three workouts of his "Overkill Training Program"
I have been wondering: Are workout regimen, or styles, fads, or however you may call them infectious? I had Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-49200740441250235232012-04-26T17:04:00.002+02:002012-04-26T17:04:58.473+02:00Adelfo Cerame Road to Wheelchair Championships: From Dr. Andro's "Do 100" to MOTP, My Overkill Training Program
Image 1: In his effort to look even better on stage, Adelfo goes to extremes; yet, what may be beneficial, even necessary, when you are at his level of conditioning and muscularity. Mark my words: Don't try Adelfo's program at home, ah... I mean at your gym ;-)
I must admit that when I read Adelfo's weekly write-up, I was ... well, "shocked" may not be the right word. Maybe "perplexed" would Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-54725040731146193572012-04-19T17:09:00.001+02:002012-04-19T20:55:50.050+02:00Adelfo Cerame Road to Wheelchair Championships: Six Diet Tips to (Six-)Pack on Lean Mass Between Two Shows
Image 1: The drafter, he is, Adelfo is probably enjoying the increased workload inside and outside of the gym.
Time is, and I am probably not writing this for the first time, flying by, these days. It is yet another Thursday and once more, I am about as intrigued about Adelfo's progress in the past seven days, as you (probably?) are. We have been talking quite a lot, actually, but not so much Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-73849202727448903362012-04-12T16:57:00.000+02:002012-04-12T16:57:19.711+02:00Adelfo Cerame - Road to Wheelchair Championships: Eight Stupidly Simple Commandments of Successful Dieting
Image 1: Adelfo follows his eight commandments of stupidly simple dieting and it is hard to argue about the results.
Another Thursday and thusly time for Adelfo's "guest lecture" here at the SuppVersity. Today's topic is diet and nutrition. Your diet and your nutrition, to be precise. While I often refer you to Adelfo's blogs as a source of inspiration for your own diet (and as an example Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7384590957481387432012-04-05T17:22:00.001+02:002012-04-05T17:25:01.326+02:00Adelfo Cerame - Road to Wheelchair Championships: Four Tips to Survive the Post-Contest / Post-Dieting Jojo-Effect
Image 1: Would have been a disgrace to compromise this physique!
With me being pretty busy, I was actually about as curious as to how Adelfo got along the past couple of days, as you probably are. While we did discuss his training regimen in quite some detail, there was hardly enough time to discuss future dietary changes and - although I could obviously pretend otherwise - Adelfo does not Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87961284868979962362012-03-29T17:15:00.003+02:002012-03-29T17:15:49.927+02:00Adelfo Cerame - Back on the Grind! Introducing the World's First Hypertrophy-EDT-5x5 Alternate Cross-Over Regimen!
Image 1: A classic physique, but a novel routine.
I guess, I don't have to tell you that our mutual friend Adelfo is fired up to get back to the gym. I guess if it had not been for the intermediate famine phase after the post-contest binge, he would hardly have endured the one week without drudgery, but alas, the time of laziness is over now and Adelfo is about to return to the gym. Yet not Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-42462020007488580372012-03-22T17:32:00.001+01:002012-03-22T17:35:53.676+01:00Adelfo Cerame: Wheelchair Nationals Wrap-Up. Plus: Blueprint to Look Your Best on a "Big Day" in Your Life
Image 1: Adelfo Cerame Jr, 2nd at the Wheelchair Nationals in West Palm Beach, Florida, doing his posing routine.
For most of you it is not really news that other than his prep, the contest in Florida did not really work out the way, Adelfo (I and everyone else!) had imagined. Adelfo took 2nd, certainly a good placing, but... ah, I'll just let Adelfo tell you the whole story and leave it up toAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52253729004747214742012-03-18T17:34:00.000+01:002012-03-18T17:34:43.761+01:00On Short Notice: Adelfo Places 2nd at the Wheelchair Nationals! Plus: The Contest Prep Series Continues
Image 1:
Adelfo Cerame Jr. right after the pre-judging at the Wheelchair
Nationals. The judges must have been men, otherwise Adelfo would have
made 1st place that's for sure ;-)
Those of you who "are on Facebook" (whatever that may mean) will
probably already have heard the news. Our mutual friend Adelfo took 2nd
at the Wheelchair Nationals in Florida. "Congratulations, Adelfo! I know
atAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60094856211871268552012-03-15T18:19:00.002+01:002014-07-17T08:27:42.399+02:00Adelfo Cerame Jr. - On the Flight to the NPC Wheelchair Nationals '12: Dr. Andro Betrays His Secret To Success ;-)
Image 1: It's certainly difficult to sell and thusly few people will tell you this, but the "secret" behind this amazing physique is hard work, consistency and patience!
It's Thursday and at least some of you know what this means, today: No update from the one and only Adelfo Cerame Jr. the SuppVersity's (hopefully) future pro at the Wheelchair Nationals in Florida, who is probably just Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-81456229583358979792012-03-08T18:27:00.000+01:002012-03-08T18:27:09.315+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: The Final Countdown! Plus: The "No-Bro" Approach to Peak Form
Image 1: Adelfo now, 9 days before the show. Even if he had not been bedridden, when he began dieting, this is an awesome result - the work of a true pro! And wherever he is going to place in Florida, I am proud to have Adelfo aboard, here at the SuppVersity! (Click here to learn more about his journey!)
As of yet, I don't have kids, so I don't know how it feels, when you have been seeing yourAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78935342287178640172012-03-01T18:02:00.002+01:002012-03-01T18:03:12.752+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Pose Your Way to Better Workouts & a Freakier Physique! Plus: How to Take Photos that Will Do Your Physique Justice
Image 1: It goes without saying that the changes you see here go well beyond what the best Photoshop artist can do
For the unsuspecting out there, this is already the big week: After all, it is the week of the Arnold! But let's be honest, there is the most important name missing from the line-up. I mean who are Fouad Abiad,
Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6637968914388110672012-02-23T17:00:00.000+01:002012-02-23T17:01:26.281+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Don't Simply Ignore the Signals of Your Body! Starving Yourself is not a Sign of Mental Toughness, but Plain Stupidity
Image 1: Huge sleeping, huge eating, huge training, huge progress and a HUGE back ;-)
I know this is not really the place to discuss recent studies, but in this case a study I read about three days ago fits in way too nicely into what Adelfo is going to tell you in about 30 seconds (or how long it may take you to read the next few lines) not to briefly mention it... in the latest issue of PLoSAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74046666790344667752012-02-16T17:23:00.000+01:002012-02-17T15:54:57.057+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Dismiss Calorie Cutting, Pancakes & English Muffins, Embrace Intermittent Fasting, Fruits and Each Step on the Way!
Image 1: Don't get stressed with doing everything right, just do it ;-)
Sometimes its strange how things get together unplanned. With me being on Carl Lanore's Super Human Radio, today at 1pm EST (click here to listen live!), talking about what happens when science and the real world "collide" and how both scientific paradigms and conventional wisdom are probably the most common causes of Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6400163327688369612012-02-09T17:52:00.001+01:002012-02-09T17:57:38.829+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Tweaks to Avoid Overtraining. Plus: 5 Staple Supplements and How to Effectively Combine them With Whole Foods.
Image 1: If you have followed the whole series you know that there are 6 months and tons of hard work and dedication between the pic on the left and the one on the right. Time and effort not "the right genes" it what most people lack, or simply decide not to invest.
When I look back at the past couple of weeks, or, when I come to think about it, months, and the progress my friend Adelfo Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-24966051094330236202012-02-02T17:30:00.001+01:002012-02-02T17:31:56.060+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Reviving an Ancient Training Technique - Intensified Reverse Pyramid Training For "Disgusting" Graininess and Vascularity!
Image 1: "The Rock", Dwayne Johnson, certainly looked less "disgusting" as the Scorption King in The Mummy Returns ;-)
If I had not seen his latest pics, which were taken after my friend Adelfo went on his new torture ... ah, pardon... I mean, training regimen, I would certainly voice more concerns about the latest increase in training volume by which he intends to bring his physique to yet Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-78117070396728828492012-01-26T17:03:00.001+01:002012-01-27T07:46:08.661+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Vince Gironda's Hawaiian Diet. Or, Caloric Zig-Zagging Intermittent Fasting Style. Plus: Crime Scene Las Vegas!
Image 1: Adelfo's trip to Vegas did not end up just as bad, but it still had some CSI-ish elements ;-)
Assuming that many of you have already been waiting eagerly to hear, or I should say, read if and how Adelfo has survived his trip to Vegas, I guess it would be best if I put you out of misery right away, but before I let Adelfo tell you his Hollywood-style story, I want to mention that in Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-35457302929560285132012-01-19T17:12:00.003+01:002012-01-19T17:14:17.514+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Bring Your Cucumbers to Vegas! Or, How Intermittent Fasting Can Make a Road-Trip Bodybuilding Compatible
Image 1: When a bodybuilder heads to Vegas, its either for the Arnold or because he knows the difference between passion and obsession.
I don't know what to say, but somehow I think I am kind of jealous. My friend Adelfo is heading to Vegas and I am sitting here in the rainy cold, reading about how he is preparing not for the contest, but for three wild days in Las Vegas! I mean if it were forAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-56242440560745305472012-01-12T17:24:00.001+01:002012-01-13T08:33:52.055+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Are You Only Lifting Weights or Already Building Muscle?
Image 1: If you asked yourself how much "damage" the reintroduction of fruits and starchy carbs has done to Adelfo's physique, I guess that this picture that was taken on Tuesday, this week will suffice for an answer... or do you see any fat-gain? I don't not even the dreaded water in the lower abs has returned.
When people ask me for training advice - be that at the gym, on the SuppVersity Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-57485703307669699772012-01-05T15:29:00.000+01:002012-01-05T18:13:39.804+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Proper Nutrient Timing is Probably the #1 Key to Lose Fat and Still Build Muscle While Being in a Caloric Deficit
Image 1: Progress and success can be mean bitches. Not only are you raising the bar constantly, a physical transformation like the one Adelfo is going through right now, will also require a constant revision of your dietary and training regimen... and, sometimes, this change may mean that you just keep rolling, instead of making a previously planned change - as awful as that may sound for the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28188189157887760482011-12-29T16:47:00.001+01:002011-12-29T16:54:09.001+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: From Man Boobs to Striated Pecs - Looking Back at 2011
Image 1: Looks like Santa's sweet treats
just ricocheted off Adelfo ;-)
Although we are amidst the "holiday season" (you know the time of the year where the term off-season gets a whole new meaning ;-), there is one fellow who must obviously have read my blogpost about the not so amiable gifts Santa has in stock for some of us (cf. "Santa is Coming to Town")... judged by the pictures Adelfo Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43793679453945946192011-12-22T15:12:00.001+01:002011-12-22T17:10:45.054+01:00Adelfo Cerame - Road to Wheelchair Nationals '12: Getting Ripped For Christmas! Plus, Taking a Week Off Takes Some Courage, But Believe Me - It Will Pay Off!
Image 1: Adelfo at the Buckeye Classics, last year.
Actually, I wanted to start this installment of Adelfo's weekly contest-prep blog along the lines of "another Thursday, another ...", ... well, I guess that won't work out, because exactly those lines were the first words in the email with the weekly write-up Adelfo just sent me. So, I guess, I will just take the chance to sneak in a Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-46897828387978934702011-12-15T17:27:00.000+01:002011-12-15T17:34:27.304+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Three Basic Tweaks to Rid Yourself of Nasty Body Water. Plus: Three New Purus Labs Supps in My Stash!
Image 1: More often than not it's simply water that is keeping you from achieving the physique of your dreams. A profound morning vs. evening difference is characteristic of water, not fat being the last hurdle.
I don't know about you, but for me Thursday has become one of my favorite days, here at the SuppVersity. Not only can I take the seat of the almighty editor-in-chief and let other Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12947324108958491482011-12-08T15:13:00.001+01:002011-12-08T17:25:42.199+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: The 5x5 of (Re-)Programming Your Workout Routine to Make Continuous Progress.
Image 1: The "roadmap" on Adelfo's back (left) may not yet be as detailed as the one of Phil Heath (right). The one in his head, however is probably as, if not more elaborate than the one of the reigning Mr. Olympia.
As a (hopefully) regular reader of the SuppVersity, I assume that going to the gym for you has become more than a annoying duty - more than something you are doing just because Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38283663617950602832011-12-01T15:17:00.001+01:002011-12-01T16:59:37.175+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Back From Thanksgiving and in Better Shape Than Ever!
Image 1: Some people just know how to improve their physique even when pigging out on thanksgiving. Or can you see any collateral damage the turkey, the pie and the pie and the turkey from last week have done?
Assuming that all of you have eventually overcome the physical and psychological consequences of your thanksgiving festivities, you should be about as ready as can be to kickstart the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-6118065240777283212011-11-24T15:02:00.001+01:002011-11-24T16:37:42.897+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: My Five Simple Tricks for Guilt Free Thanksgiving Celebrations. Plus: Four Dietary Supplements You Should not Miss!
Image 1: Adelfo on Wednesday before the feast began. We will see how he looks next week ;-)
I guess, this blogpost should actually begin with the words "Happy Thanksgiving" in big, bold letters, but for us Europeans - and me as a German, in particular - today is a regular working day. Nevertheless, it is a day to celebrate, because THIS is actually post #600 here at the SuppVersity and I am inAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53648564539021804272011-11-17T14:52:00.001+01:002011-11-17T17:01:02.171+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Ambitious Short-Term Goals Pave the Way to Success.
Image 1: This guy likes to suffer - no, not
what you are thinking now ;-)
I don't know about you, but I cannot stand how people constantly complain about how bad things are, how hard they are working (mostly these are the laziest people I know), how little they are paid, how desperate the economy was,... you know the whole litany, don't you? Then, Adelfo Cerame's weekly blogpost is exactly Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48790487559703324022011-11-10T14:50:00.001+01:002011-11-10T18:04:58.736+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Cheating Allowed! Another Beauty of Intermittent Fasting.
Image 1: Just graduated - Adelfo Cerame Jr. holds the lecture on "cheating"
When I just received Adelfo's email with his weekly progress update, I thought "Damn. He is just giving away things you had in stall for one of the next installments of the Intermittent Thoughts". In view of the fact that re-feeds, the particular value of the occasional high-carb meals on an otherwise low-carb diet andAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-17658176303212661022011-11-03T17:44:00.000+01:002011-11-03T17:46:13.226+01:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Eggs, Chocolate Milk and Wheelchair Bodybuilding
Image 1: It's just a Halloween costume, but one that is absolutely fitting - in every sense.
I am honestly not sure on what note to introduce this week's installment of Adelfo's increasingly popular contest prep log - a funny or rather a dead serious one? I mean, even in the introduction to his very first post I have pointed out how inspiring not only his work ethic, but also his whole Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-85517773910249099932011-10-27T17:35:00.000+02:002011-10-28T06:19:48.830+02:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Experience and Intuition Distinguish Bro from Pro
Image 1: If Einstein had been into bodybuilding, he'd have loved how Adelfo approaches his contest prep.
Science certainly is a serious business. Nevertheless, even Einstein was convinced that, at the end of the day, "intuition" and "experience" is what distinguishes the average scientists, who spends his life in one of those sterile labs doing what philosopher of science T.S. Kuhn once calledAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18404896732411195062011-10-20T16:46:00.000+02:002011-10-20T16:46:46.979+02:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Leaner, Tighter, Stronger - And All That Despite a Novel Sugary Twist to the Uber-Technician's Diet.
Image 1: Just in case you didn't listen to Adelfo on SHR, last week - he is still single, ladies!
Another week, another Thursday; and although I suppose that more of you have been waiting for Adelfo's update than for my humble thoughts on the latest anti-multivitamin campaign... ah, I mean respectable research on multivitamins ;-), I just wanted to let you know that I am at it. Expect the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60209618948608103462011-10-13T17:05:00.002+02:002011-10-14T07:51:18.698+02:00Adelfo Cerame - Road to The Wheelchair Nationals '12: After the Famine the Training Starts to Escalate!
Image 1: Adelfo Cerame Jr. survived the famine ;-)
Another Thursday, a busy one that is not over with this blog post, but will go overtime on Carl Lenore's Super Human Radio, where, today at 12pm EST, you will be able to hear Adelfo Cerame Jr. and my humble self, Dr. Andro, chitchatting with Carl about Adelfo's contest prep, his raw foods diet, intermittent fasting and much more. So don't Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-28379905935146414622011-10-06T17:28:00.001+02:002011-10-06T17:31:27.371+02:00Adelfo Cerame - Road to The Wheelchair Nationals '12: Starting Off With a Shocker - A Five Day Famine to "Detoxify" and Prime Your Body to Grow
Image 1: Adelfo at the '09 Wheelchair
Nationals - not only without a bruised
biceps, but also in better shape than
some pro-bodybuilders ;-)
It's Thursday and you know what that means: Adelfo Cerame Jr. is back at the SuppVersity for one of his "seminars" ;-) Well, I guess if this was a real University, I'd invite invite him as a guest speaker to one of our colloquiums and would announce Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19012141691909477042011-09-29T17:16:00.000+02:002011-09-29T17:19:54.412+02:00Adelfo Cerame - Pre-Contest-Prep: Rest, Recovery and the Underestimated Value of Taking a Week Off.
Image 1: If this is how you feel, than it is about time you take one week off from whatever routine you are on.
It's only Thursday and I feel like I could use an extended weekend (luckily this will be one, with Monday being a holiday, here in Germany ;-), already. Some feel like it's life or work that is getting in their ways, for others its their hobbies, like blogging and training (that's meAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-55570190747395405332011-09-22T16:54:00.001+02:002011-09-23T07:35:40.074+02:00Adelfo Cerame - Pre-Contest-Prep Experimentation Time: Re-Feeds, Bro-Science and Raw Pre-Workout Piña Coladas
Image 1: Caramel blueberry pancake?
Exactly! Food for SkipLoading.
Thursday, another week literally flew by and the last of Adelfo Cerame's pre-contest-prep experimentation weeks has begun. About time for an high-carb re-feed, don't you think so? "Re-feed? High in carbs? Isn't that this bullshit that leaves you bloated, fat and ugly?" In case this was what you just thought, when you heard theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-45817426872160017162011-09-15T17:39:00.001+02:002011-09-15T17:39:56.059+02:00Adelfo Cerame - Pre-Contest-Prep: Back Training 101!
Image 1: An impressive back of which Adelfo feels it really lacks behind. Read more about how he is going to tackle this problem area, this week.
Time is flying by, only 2 weeks and Adelfo will start the hot phase of his contest preparation for the Wheelchair Nationals 2012 in Palm Beach Gardens, FL. From the last installment of the series, you will probably remember that he is using this Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41746008269964369482011-09-08T17:01:00.000+02:002011-09-08T18:33:15.964+02:00Adelfo Cerame - Pre-Contest-Prep Experimentation Time: Initial Impressions of RAW Intermittent Fasting
Image 1: Adelfo Cerame, your man at the Wheelchair Nationals 2012 in the first week of his pre-contest experimentation phase (Adelfo Cerame, Sept. 2011)
Just about a month to go, until Adelfo will start the acute phase of
his preparation for the Wheelchair Nationals 2012 in Palm Beach Gardens, FL. So just about the right time some serious pre-contest-prep
experimentation with raw foods on anAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-87361875241231380962011-09-01T15:32:00.000+02:002011-09-01T15:32:55.201+02:00Student Spotlight: Adelfo Cerame - A Terrible Accident Paved His Way to Competitive Bodybuilding
Image 1: Adelfo Cerame in his job as a firefighter (backrgound) and as a competive bodybuilder at the 2011 Buckeye Classic, where he took an amazing 2nd place (foreground).
His name is Adelfo Cerame Jr and he is a competitive natural wheelchair bodybuilder and physical culture enthusiast. Although he says of himself that he is just a regular guy that has a passion for fitness, nutrition, and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com